I was wondering if I would get enough recovery/work from this program? I posted this in the teen BB section as well.
BTW, the spreadsheet is not mine, I got it from the sticky in the PL section, and added in my accessories.
BTW, it looks like
Monday - Squat + leg/ab accessories
Tuesday - Bench + chest/tri accessories
wednesday - off
thursday - deadlift + back/ab accessories
friday - BB Military Press + shoulder/bicep acessories
Instead of 3 workouts a week, I do four.
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04-14-2010, 06:41 AM #1
Powerbuilding Routine - modified 5/3/1
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04-14-2010, 06:42 AM #2
- Join Date: May 2007
- Location: Baltimore, Maryland, United States
- Age: 38
- Posts: 3,268
- Rep Power: 8951
This is not modified 5/3/1, this is 5/3/1 except your assistance is crap, for squats do squat, then front squat then whatever gay **** you please, for bench do bench, then another full rom barbell bench variant, then whatever gay **** you please, your deadlift day is fine, your military press day I'd replace the bicep work with tricep work because biceps are useless.
Last edited by PeonLover; 04-14-2010 at 06:45 AM.
Team Super Awesome!
There is no such thing as 'strong enough'
PL:565/385/716
If hard work pays off then easy work is worthless.
Take a look at what I did, now imagine what I'm about to do
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04-14-2010, 06:44 AM #3
Looks alright, but I still don't understand why, as Rippetoe put it, every bodybuilder has ADD when it comes to routines. Just run them as recommended. These programs have been proven time and time again. Just run one of the templates Wendler has written in the book. Have you read the book?
Last edited by bigrig5656; 04-14-2010 at 06:53 AM.
Isaku: i got excited that you were shaped like a refrigerator
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04-14-2010, 07:06 AM #4
Because I chose my accessories to target my weak points, not a generalization that Wendler posted. I also don't work well with low volume routines, as discovered through training a straight PL style the past 6-7 months, with a 2 month break in the middle of volume training. I'm not looking for a straight powerlifting routine.. which is why the more volume. I have been recommended to drop a set off of each of the acessories which I am probably going to do.
I was thinking for my first accessory to do a variation of the main lift, but that would cut out of alot of the BB work that I am trying to fit in.
edit - peon
I would be running this in a way that westside/conjugate does,
every wave (5/3/1) with 3 weeks of work and deload
at the start of every new wave, I would pick new accessories. After 3ish waves, I'd cycle back to the first wave accessories and see gains in my acessories. DB press is a good secondary excercise, is it not? For wave 2/3/maybe 4, I could do a board press / floor press / safety lockouts.
I'm not going to front squat, since I'll be starting this on my own with nobody to help with form, so I don't want to start any new exercises that I've never done before because I could be potentially doing incorrectly. Would good-mornings be a better replacement? I would think that would fit in better on my dead lift day, but I like that how it is.Last edited by Mike516; 04-14-2010 at 07:14 AM.
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04-14-2010, 07:20 AM #5
- Join Date: Jan 2006
- Location: Georgia, United States
- Age: 34
- Posts: 14,092
- Rep Power: 7935
Someone sounds a little angry. Do you need a time out?
LOL at biceps are useless.
Biceps play a crucial role in the stabilization of a bench press
http://www.health.uottawa.ca/biomech...s/isb17_al.pdf771/645/622 Single Ply
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04-14-2010, 07:38 AM #6
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04-14-2010, 09:13 AM #7
Anyways, two key things I am changing (but I am looking for more input, PLEASE!)
Since I am changing the 5/3/1 from 3days/week to 4days/week, I'm cutting down the volume on accessory moves. Everything that is 4sets will now be 3sets, and everything else will stay the same. Also, I'm replacing the seated row with a barbell row.
Any other opinions on this program?
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04-14-2010, 09:18 AM #8
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04-14-2010, 09:28 AM #9
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04-14-2010, 10:12 AM #10
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04-14-2010, 10:13 AM #11
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04-14-2010, 10:14 AM #12
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04-14-2010, 10:47 AM #13
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04-14-2010, 10:50 AM #14
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04-14-2010, 11:11 AM #15you dont like low volume...... so you're doing 5/3/1?
5/3/1 in a BB style is a 3day per week program, with 4 assistance moves x 4 sets = 16 sets.
my modified version that i'm proposing is 5/3/1 but 4days/week, with 4 assistance moves (but 1 less set of each, so about 12sets of assistance per day)
5/3/1 isn't necessarily low volume depending on the assistance, but it's certainly low frequency.
5/3/1 is a 4 day a week program, just saying...
Barbell row is harder on the lower back than DB row.
but concerning the rows,
If this is true, I'll switch the BB row to DB row to target more of my upper back.
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04-14-2010, 11:12 AM #16
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04-14-2010, 11:50 AM #17
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04-14-2010, 12:04 PM #18
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